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MARCH 2022
Date
Wake Time/
Quality / Dreams
NAP?
KGs
Fat
%
HRV
RHR
Meditation
Yoga / Morning
Freediving
CNF
PB
FIM
PB
CWTB
PB
Strength BAS or SAS
Cardio
Other
Food
Calories
EST.
Coffee
Supps
NOTES
2022/3/1
3:30
Dreams were crazy,
back in Scandinavia
working hospitality
in Siltanen and
‘Atlantis’
Mind was a little
‘jacked’ before bed,
same upon waking.
Body feels rested
enough.
80.9
36.1
60.2
ANAPANA
20m
Body good, mind
OK, concentration
improving.
KRIYA
Uddiyana x 1
Agni Sara x 3
ASANA
Ground Salutations
PRANAYAMA
10m
Kapalabhati x 3
Ujjayi 24/24
(broken)
TRAINING / BOAT
23.6m
Safety/ WU
16.2m
Safety/Photos
57.1m
CWTB, 1:50
PB
Fairly easy, mouthfi ll management a bit
messy but plenty of air at the bottom.
30
m
FIM, 90s hang, 2:50
30m
CNF, 1:25
Ha! so slow, but fairly easy ascent.
+ various safety/photo dives
57.1
SAS + CORE
Ring PU SH: 50, 36, 20, 20
Active Hang: 10, 6, 3, 3
Incline Leg Raise: 3 x 8
Passive Hang: 3 x 30
S. I. T
3 x Hill Sprints
Reached top running
on fi rst two runs, for
the fi rst time.
SHOULDER
Pull Aparts x 25
Dislocates x 10
BB Cubans x 10
x 3
11:30am
Left over rice and
chicken curry
6pm
Huge slab of fresh
tuna with hash
browns.
3000
am:
1 x Moka
pm:
1 x Moka
pm:
7g Creatine
1 x MV
5-7g Magnesium
Bisglycinate
400mg L-Theanine
600mg NAC
Good day. Big training day with 3
workouts and more. Not super happy
with feel in water today but body felt
strong to complete all practices and
workouts.
2022/3/2
05:20
No dream recall but
sense of deep
relaxing sleep.
79.9
42.3
57.7
ANAPANA
20m
Hard to
concentrate,
worried about cats.
KRIYA
Uddiyana x 1
Agni Sara x 4
PRANAYAMA
15m
Kapalabhati x 3
Ujjayi 24/24
(broken)
TEACHING YOGA
1 hr 30 min class
HS + MOB
Wrist Raise x 10
Passive Hang x 60s
Wrist Pushup x 10
Lat/Tri Stretch x 60s
x 3
Hand Stand Toe Touches x 3
Diagonal Stretch x 10
Hand Stand Toe Touches x 3
Jefferson Curl x 3 (10s hold)
x 3
07:45
6 eggs, 27g butter
13:30
Salad and Albacore
Tuna
19:00
Chicken Curry,
White rice
1 small bar of Dove
milk chocolate.
3000
am:
1 x Moka
1 x Moka
pm:
1 x Latte
pm:
7g Creatine
1 x MV
10g Magnesium
Bisglycinate
400mg L-Theanine
Very positive mood today.
2022/3/3
04:20
Again way early to
wake up, but sleep
was good, body was
rested.
Dreams vivid, more
hospitality work,
mega o’reilly’s thing
going on. Defi nitely
Amsterdam themed.
80.3
56.9
58.2
ANAPANA
30m
Very distracted,
mosquitos biting
though pants,
constant throat
clearing.
KRIYA
Uddiyana x 1
Agni Sara x 4
PRANAYAMA
10m
Kapalabhati x 3
Ujjayi 24/24
(broken, but improved)
TRAINING / BOAT
25.2
WU
61.6m
FIM, 2:28 (att. 65m)
After 50 temperature dropped a lot,
became very dark. Couldn’t see line at
60m. Very strange green water and low
visibility.
Narcosis less strong, but still there.
40.2m
FIM, 1:37
35.4m
CNF, 1:43
PB
Quite ‘easy’. 1 month ago I would never
have imagined diving 60+m and then
fi nishing off the session with a ‘deep’
CNF.
Can REALLY feel the benefi t of the S.I.T
sessions on my engine.
Slightly challenging conditions today,
but overall good session.
35.4
11:30
5 eggs, 30g butter
Afternoon
Left over curry
19:00
Roasted Chicken,
salad and white rice
2500
am:
1 x Moka/Decaf
1 x Moka
(post-dive)
am:
200mg L-Theanine
(pre-dive)
Really feel this took
the edge off the
coffee today.
pm:
1200mg NAC
1200mg Ibuprofen
7g Creatine
1 x MV
7
g Magnesium
Bisglycinate
6
00mg
L-Theanine
1200mg NAC
Tired after dives but more in a sleepy
way than an exhausted way.
Around 13:30 started to feel that
burning in chest - post quitting
smoking style ‘pleurisy’. Got quite bad,
hit the ibuprofen and NAC.
sp02 seemed down, sometimes
reading 94!, no cough or diffi culty
breathing. Impossible to say if it was
related to diving as I’ve had it many
times before without diving, but not for
a long time.
2022/3/4
05:30
Slept well.
56.6
60.7
ANAPANA
30m
Very distracted
KRIYA
Uddiyana x 1
Agni Sara x 3
Nauli x 2
PRANAYAMA
10m
Kapalabhati x 3
Ujjayi 24/24
(broken, shaky,
consistentl)
TRAINING / COACHING / DAFU
3 x RV
9m, 15m, 15.7m
and various coaching, safety dives.
BAS + LEGS
Chins: 6, 6, 6, 6, 5
OAKNP (16kg): 5 x 6
BSS (14kg): 5 x 6
SHOULDER
Pull Aparts x 25
Dislocates x 10
BB Cubans x 10
x 3
15:00
5 eggs, 30g butter
19:00
Roasted Chicken,
salad and white rice
1 x Maltesers
1600
am:
2 x Moka
pm:
1 x Moka
pm:
7g Creatine
1 x MV
7
g Magnesium
Bisglycinate
400mg L-Theanine
1200mg Ibuprofen
Busy day, felt great diving but whole
AIDA shit caused me to get very
worked up.
Chest discomfort returned in evening.
2022/3/5
05:00
Very late sleep due
to AIDA drama,
must have got to
sleep around 00:30.
79.8
COACHING / DAFU
Safety and coaching only, dives up to
20m
S. I. T
3 x Hill Sprints
Ran all three for fi rst
time.
07:30
Breakfast! Fruit!
Strangely had a
very strong desire
for Guava and
Banana
Afternoon
eggs, butter, toast
18:30
chicken, rice, salad
2 x Maltesers
2700
am:
1 x Moka
pm:
1 x Latte
pm:
7g Creatine
1 x MV
7
g Magnesium
Bisglycinate
400mg L-Theanine
Lingering chest discomfort in morning,
better through day, especially after
diving.
2022/3/6
03:00!!
wtf?
80.1
35.7
58.8
COACHING / MEIRENDONG
Safety and coaching only, dives up to
20m
Veeeeeery strong current.
07:00
1/2 Guava
13:00
Everything
breakfast @ Get
Away
18:00
Chicken Curry, Rice
3000
am:
1 x Moka
1 x Latte
pm:
1 x Moka
pm:
7g Creatine
1 x MV
7
g Magnesium
Bisglycinate
400mg L-Theanine
Fine, lots of energy, but very busy.
2022/3/7
05:00
Slept well, no dream
recall.
80.1
ANAPANA
10m
Very distracted
KRIYA
Uddiyana x 1
Agni Sara x 2
TRAINING / BOAT
58.8m
FIM, 02:19
Felt good, easy. First time with 1.1kg
neck weight.
Conditions on surface were abysmal,
basically a storm. Beneath the surface
was fi ne.
First dive with countdown.
29.9m
CNF, 01:26
Other dives were safeties + buoyancy
check.
07:00
1/2 guava
Lunch:
eggs, butter and
leftover, chicken
Dinner:
Chicken Curry +
Hash Browns
3000
am:
1 x Moka
am:
200mg L-Theanine
(pre-dive)
pm:
7g Creatine
1 x MV
7
g Magnesium
Bisglycinate
400mg L-Theanine
+1200mg L-
Theanine (try to
sleep)
2022/3/8
06:00
Didn’t get to sleep
until maybe 1am.
32.6
63
KRIYA
Uddiyana x 1
Agni Sara x 2
TRAINING / BOAT
65.7m
FIM, 02:45
PB
Easy. Actually fi rst dive in a while I felt
quite controlled and relaxed through the
whole equalisation. Sure I had a few
more metres air in the mouth.
Narcosis quite strong at start of ascent,
but not provoking anxiety.
Very, very fresh at surface. Longest ever
deep dive without hang.
39.6m
CNF, 01:55
PB
Slow, and messy, lanyard got caught on
everything, but actually felt very relaxed
and strong coming up.
39.6
65.7
07:00
1/2 guava
11:30
My Roll
Chicken Wrap with
Fries and Chicken
Nuggets Garbage
19:00
Roast Duck
amazing
Chocolate Roll from
Quanlian
3000
am:
1 x Moka
pm:
1 x Latte
1 x Latte
am:
200mg L-Theanine
(pre-dive)
no sups in evening
Great dives, exhausted afterwards but
had to make trip to Kaohsiung.
Elbow inflammation is back today.
Probably lack of sleep.
2022/3/9
06:20
Slept well in
Ahiruyah Hostel,
from 8pm.
28.4
61
Lunch
Some piece of shit
7/11 Curry
Evening
Beef & Rice
& Brownies
2500
am:
2 x Latte
?
HRV is tanking this week!
2022/3/10
?
34.2
63
TRAINING / BIG BOAT
57.3m
FIM, 02:09
Set line incorrectly! Intended 67m doh!
No wonder it felt good.
Various safeties
07:00
1/2 Guav
a
3000
?
?
2022/3/11
05:20
Woke many times
with Little Sister
sneezing :(
Intense dreams, but
little recall
80.1
35.5
65
ANAPANA
10m
Distracted
KRIYA
Uddiyana x 1
Agni Sara x 3
Nauli x 1
TRAINING / YUFU BOAT
23.9m
FIM, 01:04
Did this to see how it felt with the
current affecting the line like this.
62.3m
FIM 02:34
Line was set to 67m!
That’s the
difference with the current. Lost the tag.
Dive was challenging but didn’t feel that
hypoxic (or look it) on the surface,
however I never took off my noseclip
when I gave the OK sign. Strange.
Various safeties and tag retrieval
practice.
First time trying the bottom plate.
Caught the current so badly. Need to
make it easier to take off.
Chaotic brownie
and ice cream
session in evening.
3000
am:
1 x Moka
pm:
?
pm:
1 x MV
7g Magnesium
Bisglycinate
400mg L-Theanine
Small throat squeeze. 95
%
certain it
happened when pulling up the rope
with the pulley system, not diving!
2022/3/12
41
60.7
SAS
Ring Holds x 30s
Pull Up x 3
Leg Raise & Pulse x 10
Triceps Dips x 20
x 3
Easy workout to get back into it.
S. I. T
3 x Hill Sprints
Ran all three, bit more
tired than last time
though
SHOULDER
Pull Aparts x 25
Dislocates x 10
BB Cubans x 10
x 3
Controlled
2500
am:
1 x Decaf
pm:
1 x Latte
1 x MV
7g Magnesium
Bisglycinate
400mg L-Theanine
Very productive and good rest, but
maintaining workouts and doing the
deep diving is challenging, though not
impossible. Requires little step up in
discipline.
2022/3/13
4:20
79.6
36.5
59.4
TEACHING
Taught Freediver Lifestyle
Essentials Course
am
:
Very light fruit
portion
afternoon
:
7/11 fare
evening
:
Baked leftovers +
Brie
2500
am:
1 x Moka
pm:
1 x Latte
am:
200mg L-Theanine
pre-teaching
pm:
200mg L-Theanine
pre call
1 x MV
7g Magnesium
Bisglycinate
400mg L-Theanine
Little sister is very sick. Rushed straight
to vet on mainland after teaching
workshop. Outlook not amazing right
now. Will need to wake up every 3 hrs
to feed her.
2022/3/14
6:00
??
Woke up a couple of
times to feed Cassie
79.6
39.3
65.1
TRAINING / YUFU BOAT
66.2m
FIM, 02:37
PB
Again, line set to 68m!
No current until
we hit 50+m on the line.
Forgot the tag. Narcosis quite strong.
SP good.
46.7m
FIM, 01”52
Practiced taking the tag. Easy dive.
Various safeties.
66.2
BAS + LEGS
Dead Lifts (58kg) x 10
Ab Roller x 8
Ring Chin Ups x 5
Inc. Pushup x 20
Lat Raises (5kg) x 10
x 4
SHOULDER
Pull Aparts x 25
Dislocates x 10
BB Cubans x 10
x 3
post-dive:
4 eggs, 40g butter,
30g cashews, 100g
brie
pm
:
sate curry beef,
hash browns
3000
am:
1 x Decaf
pm:
1 x Moka with
Condensed milk
am:
200mg L-Theanine
(pre-dive)
pm:
7g Creatine
1 x MV
7
g Magnesium
Bisglycinate
400mg L-Theanine
1200mg NAC
Strangely elevated HR this last week,
but especially today.
2022/3/15
05:00
Vivid dreams.
Waking often for
cats. Not feeling
very rested on
waking.
yes
2+ hrs
79.1
42
64.7
TRAINING / BIG BOAT
69.8m
FIM, 02:41
PB, FIRST 70m DIVE!
Felt pretty, pretty good. Conditions were
beautiful, 30+m vis and zero currents,
line straight, water blue and warm.
Did way too many safeties and photo
dives.
69.8
COACHING MIA BASIC
MOVEMENTS
am
:
1/2 guava, 1 dried
fi g, weak miso soup
post-dive:
5 eggs, 30g butter,
50g cashews, 100g
brie
pm
:
left over beef curry,
hash browns, salad
3500
am:
1 x Moka/Decaf
pm:
1 x Moka
am:
200mg L-Theanine
(pre-dive)
pm:
600mg L-Theanine
1 x MV
Well, really great feeling to fi nally reach
70m and to feel like I did it in the right
way.
Was very, very tired after this session.
Can feel the sensation in the chest
around the breastbone almost like it’s
been worked out.
Will attempt to consolidate 70-72m in
the last few sessions before the comp.
2022/3/16
03:45
Cats. But feeling
well rested.
yes
1.5 hrs
79.2
55.2
55.9
RECORDED NAULI
VIDEO
11:00
30g cashews + 2
dried fi gs
12:00
4 eggs, 30g butter,
toast
dinner
fresh muscles with
garlic and onion,
hash browns
2500
am:
1 x Moka
pm:
1 x Moka
pm:
1 x MV
7g Magnesium
Bisglycinate
400mg L-Theanine
Pretty much just a day of rest, dealing
with kittens and getting some podcast
stuff organised.
2022/3/17
04:00
Ugh! Kittens very
active.
Dreams vivid and
cohesive, something
about a houseboat
but bad recall.
yes
2 hrs
79.4
43.6
60.5
ANAPANA
Basically 15
minutes being used
as a climbing frame
by 3 kittens.
KRIYA
Uddiyana x 1
Agni Sara x 2
Nauli x 3
TRAINING / BIG BOAT
72.5m
FIM, 02:48
PB
Tried a new nutrition strategy, ate a big
meal, 750+ calories 2 hrs before diving.
Dumb idea. Shouldn’t have changed
anything while it was going well. So
super sluggish feeling all the way out to
the dive site and could barely keep my
eyes open. Retrace on that idea.
Dive was OK, set 72m but watch is now
on wrist and I practiced taking bottom
tag from bottom weights…
Narcosis was quite strong. In fact, on
the way up I had a strange ‘synesthesia’
type experience where I could taste/
smell something fragrant, pleasant,
maybe like a sweet food.
Only other dive was a buoyancy check.
Will lose about 100g from the neck
weight as I’m dropping weight fast.
72.5
pre-dive, 6:20:
white rice pudding
with 10 dates, 30g
cashews and
coconut milk
immediate post-
dive:
1/2 guava, 2 x dried
fi gs, 2 x boiled
eggs.
before-nap:
5 eggs, 30g butter,
30g cashews, toast.
absolutely
ravenous. because
I ate a big breakfast
I was over 2000
calories before
12pm!
3000
am:
1 x Moka/Decaf
pm:
1 x Moka
am:
400mg L-Theanine
(pre-dive)
Was veeeeery fatigued after this dive.
02 about 95
%
45 minutes after waking.
My plan now is to do a 70m tomorrow
(last training dive), 70m in the mock
comp on Sunday if tomorrow goes
well.
2022/3/18
?
no
Little bit of pre-dive stretching and
EQ
TRAINING / WEIRDOS BOAT
67.3m
FIM, 02:42
Line was set to 70m, current was
insane. Hard dive, vocal contractions on
way up, usual throat clearing no blood
after dive, produced some blood after
pulling up line, again… area of
discomfort is the larynx.
No more dives after this. Whole set up
was a bit dodge. White caps, wind,
current, way buoys were set up.
Everyone was having hard dives.
pre-dive:
1/2 guava,
10 dates
lunch:
left-over chili & rice
dinner:
left-over chili &
hash browns
cookies
3000
am:
1 x Moka/Decaf
pm:
1 x Moka
am:
200mg L-Theanine
(pre-dive)
pm:
1 x MV
7g Magnesium
Bisglycinate
400mg L-Theanine
produced blood from throat clearing
until later in day. Defi nitely upper throat.
Overall fatigued and dive weary.
Training is over, time to relax and enjoy
the 3 comp dives in the nest 6 days.
2022/3/19
05:00
Vivid dreams, bad
recall. Good rest
yes
2 hrs
80.2
59.2
56.6
ASANA
Freediving Essentials
35m
Attempted to rest fully today
am
:
5 eggs, butter
bunch of cookies
pm
:
tuna steak, chicken
curry, salad
cookies
3000
am:
1 x Moka
1 x Latte
pm:
1 x MV
7g Magnesium
Bisglycinate
400mg L-Theanine
1200mg NAC
Mainly a rest day besides yoga.
In the evening went for a lung
ultrasound. Lungs basically normal,
maybe some evidence of carbon
deposits on pleura (smoking/
pollution). One B line found,
assessed as probably normal. Will be
tested again after dive.
2022/3/20
4:45
yes
2-3 hrs
80
36.6
67.9
ANAPANA
15m
5/10
KRIYA
Uddiyana x 1
Agni Sara x 2
Nauli x 3
+ Few asanaa, neck and
tongue stretches
‘MOCK’ COMPETITION
60m
FIM, time unknown
First ever competition dive! White Card!
Line was crazy 45 degrees. No alarms.
Watch didn’t activate in hood. Much
smoother than expected.
pre-dive:
1/2 guava
10 dates, 30g
cashews in milk,
coconut milk
post-dive:
salad and 4 eggs
2 chocolate cakes
dinner
absolute chaos,
7/11 spaghetti and
junk
3000
am:
1 x Decaf
pre-dive:
7g Magnesium Bis.
600mg L-Theanine
pm:
400mg L-Theanine
Immediately post-dive I had a
second lung ultrasound. Lungs were
completely clear.
Many other divers showed signs of
edema with low 02 saturation,
according to the doctor.
2022/3/21
05:30
Woke a few times
but managed to get
back to sleep easy
enough.
Dreams vivid, bad
recall.
no
79.8
51
64.8
RUN
am:
Stairway to Heaven
7.5K
medium intensity
45m
Woke up just really
needing a good run!
PASSIVE STRETCH &
ROLLER
after run
35m
am
:
2 boiled eggs +
salad
cashews and dates
for snacks
pm
:
chili + white rice
4 x ferrero
3000
am:
1 x Moka
1 x Latte
pm:
400mg L-Theanine
1 x MV
Rest day & comp registration
2022/3/22
04:30
had to get up early
for the comp.
no
80
43.3
67.6
TAIWANESE CUP DAY 1
70m
FIM, 02:34
Succeeded in my goal. Saw a bad
accident. Generally a good day. Current
quite strong.
Rebuilt yoga deck after the
rain collapsed the paving
stones, re-potted the small
plants.
pre-dive:
1/4 guava with
coconut cream,
dates and peanut
butter
dinner:
chili + hash browns
total celebratory
chaos, sugar bomb.
3000
pm:
1 x Moka
pre-dive:
7g Mag. Bis
400mg L-Theanine
First ever offi cial competition dive.
Great experience.
I saw what happens when people over
reach though. I’m going to make my
second dive SUPER easy, a fun dive.
Don’t forget to have fun.
2022/3/23
05:50
Oh my god feels like
such a long lie in!
no
79.9
36.9
63.1
RUN
am:
Roman Road
7.5K
medium intensity
50m
PASSIVE STRETCH &
ROLLER
after run
40m
Re-arranged room.
?
pm:
chicken curry + rice
3000
am:
1 x Moka
1 x Latte
pm:
1 x Moka
?
2022/3/24
05:00
Nothing to note.
yes
1 hr
79.2
36.1
60.9
TAIWANESE CUP DAY 2
50m
FIM, 02:56
Wanted to fi nish off my fi rst competition
with a ‘fun dive’. It was beautiful, really,
really nice dive. Super comfortable the
whole way.
(possibly my longest ever dive…)
am:
rice pudding, dates,
coconut milk etc
post-dive:
chocolate bars!
pm:
left-over chicken
curry + hash
browns, mini
eclairs, milk
3000
am:
1 x Moka
pm:
1 x Latte
pre-dive (1:30pm)
600mg L-Theanine
Why I chose the fun dive over the
deeper dive in the comp I’ll write up in
detail for the blog.
OK, I’ve had my fun, this block is
over. Back on the strict training
schedule and dietary wagon from
tomorrow.
2022/3/25
05:00
Pretty well rested.
no
42
62.7
ANAPANA
20m
3/10
HYPERVENTILATION
3 x 45 x HV
(2 RV, 1 FL)
KRIYA
Uddiyana x 1
Agni Sara x 2
Nauli x 3
COACHING / WAVE 3
Shanfu, max 20m with Erik Kruger
SHOULDER (am)
Pull Aparts x 25
Dislocates x 10
BB Cubans x 10
x 3
SHOULDER (pm)
Pull Aparts x 25
Dislocates x 10
BB Cubans x 10
x 3
late am:
tiny bit of left over
dinner
dinner:
left-over chili and
hash browns
eclairs and milk
3000
am:
1 x Moka
1 x Moka/Decaf
Nice to be back at coaching. Defi nitely
feel even more ‘capable’ in the water
after all the deep training.
2022/3/26
04:30
Ugh
no
79.6
ANAPANA
13m
Mosquito situation
was unmanageable
HYPERVENTILATION
3 x 45 x HV
(2 RV, 1 FL)
KRIYA
Uddiyana x 1
Agni Sara x 2
Nauli x 2
ASANA
Freediving Essentials
Routine
35m
COACHING / WAVE 3
Dafu, max 30m with Erik and Weihsuan
UPPER + CORE
WORKOUT
Ring Chin Ups x 4
Ab Roller x 10
Push Up x 15
Inc. Leg Raise x 10
x 4, 60s rest between all
movements
S. I. T
3 x Hill Sprints
Basically ran all three
but defi nit
el
y noticed a
reduced performance
in legs
. Heart felt
strong.
SHOULDER
Pull Aparts x 25
Dislocates x 10
BB Cubans x 10
x 2
pm
:
4 eggs, 20g butter,
30g cashews
dinner:
fresh muscles, hash
browns, ice cream
3000
am:
1 x Moka
1 x Moka/Decaf
pm:
1 x Moka/Decaf
Good to start with strength training and
sprinting again after a couple of weeks
break.
2022/3/27
05:00
Slept OK but pretty
hard to sleep
through the night
with one kitten on
my neck and the
other two pressed
up against my
back…..all night.
no
79.1
54.3
58.4
ANAPANA
20m
5/10
Finally no kittens or
mosquitos. Back to
fundamentals with
concentration
practice.
TEACHING FREEDIVING
LIFESTYLE ESSENTIALS
WORKSHOP
COACHING / WAVE 3
Shipwreck with Erik. Current strongish,
both of us tired.
am
:
some guava, melon
pm
:
eggs & salad
dinner
:
sweet rice pudding
midnight
:
7/11 binge, fell
asleep too early,
woke up craving
milk and cookies.
3000
am:
1 x Moka
1 x Moka/Decaf
pm:
1 x Moka/Decaf
Physically very tired.
Can’t get sugar consumption under
control yet.
2022/3/28
06:00
Eventually, after
much waking.
no
79.2
56.3
60.6
COACHING / WAVE 3
AM:
Pool, Deepsoul with Erik
PM:
Dafu with Erik and Kenting Crew
max 25m
am
:
milk
3000
am:
2 x Moka
am:
400mg L-Theanine
7g Mag bis
Coaching is tiring.
2022/3/29
06:00
Really needed the
sleep…
yes
2.5hrs
79.2
40.8
62.4
Just wanted to sleep in…
TRAINING / COACHING / WAVE 3
Boat dive with Erik and Kenting Crew
64.6m
FIM, 2:37
Easy, trying to start the descent a little
slower to reduce CO2
Very dark and col at bottom, but body
super relaxed. EQ so so today
am:
milk + mag bis
pm:
Probably some
chocolate/sugar
binge
3000
am:
1 x Moka
pm:
1 x Moka
pre-dive:
7g Mag. Bis
I really feel it helps
to relax before the
dives??…
Nice to be out on the boat. Need a
boat one day in my life.
2022/3/30
05:00
Terrible sleep.
yes
2 hrs
80
47.9
COACHING POOL
Coaching Mia Hou, 1st pool session
RUN
am:
Roman Road
7.5K
medium intensity, lots
of walking, legs are
totally pooped from few
days of coaching
55m
am:
1 small banana
before pool
pm:
HUGE portion of
hash browns + two
boiled eggs
dinner:
left over baked
chicken + sweet
rice pudding
2500
am:
1 x Moka
1 x Latte
pm:
1 x Latte
Really, really wrecked after the run.
The problem is the sugar overloads,
that put on the breaks. Need to take off
the breaks fi rst, before optimisuing the
rest.
2022/3/31
06:00
Not bad, not great
sleep.
no
80
59.5
TRAINING /
牌仔
With Hanako, Suwon, DK, Pofeng, Lily
72.6m, FIM 02:49
PB!
Conditions were perfect, out from
Houshi, 25c water, 25m vis, flat.
Watched Hanako do a 95m CWT as if it
was the easiest thing in the world!
72.6
POST-DIVE
DId 10m of yoga nidra to
‘downregulate’ sympathetic
nervous system after dive.
Defi nite better energy in
afternoon, no need to nap.
pre-dive:
2 small bananas
lunch
:
5 eggs + butter
cookies
dinner:
minced beef + hash
browns
cookie junk
3000
am:
1 x Moka
pm:
1 x Moka
pre-dive:
7g Mag. Bis
1 stp Baking Soda
Good dive. One is enough.
Downregulation and hydration after
each dive session now, rather than
straight into coffee.
APRIL 2022
Date
Wake Time/
Quality / Dreams
NAP?
KGs
Fat
%
HRV
RHR
Meditation
Yoga / Morning
Freediving
PB
STRENGTH WORKOUTS
Cardio
Other
Food
Calories
EST.
Sugar
Free Days
Coffee
Supps
NOTES
2022/4/1
05:30
Sleep so-so
no
81
47.7
61.3
COACHING / WAVE 1 / POOL
Deepsoul
Kesh and Shavela, easy
COACHING WORKOUT
Mia Hou
Full body strength workout.
forget it
has browns and Ice
cream to fi nish the
day
3000
1 x Moka
Easy day teaching Wave 1, last day of
sugar
2022/4/2
05:00
Sleep not amazing,
but actually feel
quite rested.
no
79.6
57
57
COACHING / WAVE 1 / DAFU 15m
Easy
pm:
eggs+ salad
rice and mince,
coriander
2800
1
pm:
1800mg NAC
Easy day, resting
2022/4/3
05:00
Sleep good.
yes
3hrs!
79.6
54.3
61.6
COACHING / WAVE 1 / DAFU 15m
Easy
am:
guava + tangerine
pm:
eggs + toast
dinner:
Chicken curry +
rice
2500
2
am:
1 x Moka
1 x Moka/Decaf
pm:
1 x Moka/Decaf
pm:
5g Mag. Bis
Easy day, resting, napping, getting
computer work done. Silently thankful
the girls are struggling with eq so I’m
not having to dive so deep, so often.
2022/4/4
05:20
Took a long time to
fall asleep, kittens
probably didn’t help.
Sleep eventually
good. Dreams very
vivid through the
night. Camera
lens…
no
78.6
49.3
55.4
COACHING MIA / WHITE CARD
Observing only
COACHING / WAVE 1
STA
, South, did 2:00 + 2:30 STA
OW
, fi rst time at Yufu, bucuo!
FULL BODY
Warm Up:
1 min Skipping
1 min BW Squats
x 2
Bulg.S.S
(10kg) : 9, 6, 4
Ring Chins
: 5, 3, 3
Dips
: 3, -, -
Ab Roller:
11, 8, 4
Lat Raise (
5kg): 11, 7, 5
3 rounds, 90s rest between exercises
Shoulders not ready for Dips.
SHOULDER
Pull Aparts x 25
Dislocates x 10
BB Cubans x 10
x 2
PASSIVE STRETCH &
ROLLER
after workout
35m
am
:
1/2 guava
lunch
:
left-over curry and
toast
snacks:
dates + brazils
dinner
:
mice + white rice
with peanut butter
3000
3
am:
2 x Moka
1 x Latte
1 x Latte
pm:
5g Mag. Bis
3 days into sugar free, can feel the
changes already…lowered heart rate,
better sleep, more energy…
2022/4/5
05:00
Not bad sleep, but
HRV seems to be
tanking, keeping an
eye on it…
yes
2+ hrs
man
needed
it so
bad.
79.6
40.5
57.8
ANAPANA
20m
4/10
NAULI
Full
ASANA
Grounded Salutations
PRANAYAMA
Kapalabhati x 3
Ujjayi
10m
TRAINING / SMALL BOAT
Buoyancy Check
57.6m CWTB,
2 min, Rope was set to
61m, reached stopper, that’s how
strong the current was.
25m FIM
, practice removing nose clip
at 10ish metres.
30m
, Safety Dive for Hanako
20m FIM
, ractice removing nose clip at
10ish metres.
Current was wild, otherwise conditions
were amazing.
CWTB
57.6m
S.A.S + CORE
R. P. S. H
: 30, 30, 18
Active Hang: 7, 4, 4
German Hang:
20, 25, 20
Inc. Leg Raise
: 8, 8, 8
L-Sit Hold:
30, 30, 30
30 Degree Lift:
(1.5kg): 6, 6, 6
couldn’t keep feet off ground for L-sit
holds at all, after Monday’s workout!
S. I. T
x 3
Couldn’t quite run last
rep.
New surface on road
makes it faster and
stickier. Nice.
SHOULDER
Pull Aparts x 25
Dislocates x 10
BB Cubans x 7
x 2
PASSIVE STRETCH &
ROLLER
after SPRINTS
20m
am:
1/2 guava
pm:
5 eggs, 40g butter,
toast
dinner:
chicken curry + rice
hot chocolate
3200
4
Quite strong
cravings today.
am:
1 x Moka
pm:
5g Mag. Bis
1 x MV
1200mg NAC
Strong sugar cravings.
Very strong DOMS. Ass hurts like hell.
2022/4/6
06:00
Lie in, so nice.
DOMS in full force.
no
79.3
38.6
63.6
No way in Jose Ii could do
Primary Series today!
COACHING MIA
Leading workout only
am:
5 eggs, 25g butter,
toast
snack:
dates + brazils
pm:
left-over chicken
curry + hash
browns
hot c +. mag
3400
5
am:
1 x Moka
1 x Latte
DOMS still pretty sore.
2022/4/7
5:00
Pretty good.
yes
2 hrs
79.5
57.7
60.6
ANAPANA
20m
6/10
Finally some
concentration
NAULI
Full
ASANA
Grounded Salutations
PRANAYAMA
Kapalabhati x 3
Ujjayi
10m
TRAINING /
牌仔
20m,
FIM, check mouthfi ll, hood off for
fi rst time this year
67m
, FIM, 2:50! (att. 75m)
Lost equalisation just after 60m. Verrrrry
odd dive, also kind of beautiful. Hear
the ocean ‘breathing’ with each pull.
Narcosis made it very interesting.
40m
, CNF, 02:00. attempt
Started pulling at around 10m, was just
tooooo pooped.
Mouthfi ll from surface to
12m
Conditions were amazing.
Mia as buddy, 25c water.
skipped workout was just soooo
tired all day. Could not recover from
nap time.
post-dive:
6 eggs, 20g ubtter,
toast
snack:
dates + brazils
dinner:
hash browns and
chili
hot c + mag
2700
6
am:
1 x Moka
pm:
5g Mag. Bis
Dives session was strange. Narcosis
was very ‘pleasant?’, but worried that
the relatively shallow dive took so long.
Post-dive and post-lunch fatigue was
next level. body just wanted to sleep.
Accumulated diving and working out of
new schedule I assume.
2022/4/8
05:00
OK
no
80
45.7
62.8
Started kettlebell workout when I
got back but left shoulder was not
happy.
SHOULDER
Pull Aparts x 25
Dislocates x 10
BB Cubans x 7
x 2
am in Chaozhou, 2
x 7/11 tuna
sandwiches
pm in Chaozhou 1 x
7/11 curry meal
garbage
dinner:
chili + bread
hot c + mag
2500
7
am:
1 x Moka
1 x Lattte
pm:
5g Mag. Bis
Had to skip pretty much everything
today to take all 4 kitties to the
mainland for the vet
2022/4/9
05:00
Not ideal sleep.
Roxana separated
from kittens. Mood
all over the place.
yes
TRAINING /
牌仔
Less than
20m
check mouthfi ll
57m
, FIM, (att 70m), no neckweight
Mind was all over, not clear, not good
for depth, turned almost
subconsciously in recognition of this
fact.
Did a few more practice mouthfi ll dives
and 1 RV.
pre-dive:
some muesli
pm:
eggs + butter
dinner:
neighbours noodles
and chili
more muesli
hot c + mag
3000
8
am:
1 x Moka
pm:
1 x Moka
pm:
5g Mag. Bis
Cats situation has me very
discombobulated today.
Focused on getting podcast ready.
3rd vaccine, Moderna
2022/4/10
05:50
Not great. Kittens
causing havock at
night
Waking up today
with defi nite
symptoms of
vaccine, sore head,
achey body, pain in
the arm where I was
shot etc.
yes
2hrs +
79.7
22.9
68.3
lunch:
bread + peanut
butter
dinner:
hash browns, tuna
melted cheese
panadol
3000
9
am:
1 x Moka
pm:
panadol drink
Felt rough in the morning, but felt
REALLY rough after nap time.
Pretty much out of action after 2pm.
Reaction to Moderna booster probably
worst of the lot. Very fluey and achey.
2022/4/11
05:30
Not the best sleep,
better in the early
hours.
Waking still feel
rough from vaccine.
yes
2 hrs+
79.7
27.9
63.1
ANAPANA
20m
5/10
NAULI
Almost Full
ASANA
Grounded Salutations
PRANAYAMA
Kapalabhati x 3
Ujjayi (16/16 roughly,
stressed)
10m
FULL BODY
Warm Up:
1 min Skipping
1 min BW Squats
x 2
Bulg.S.S
(5kg) : 12, 12, 8, 3
Bar
Chins
: 7, 6, 2, 1
TRI
Dips (5kg)
: 20,
(10kg)
12, 13, 10
Ab Roller:
10, 8, 5, 3
Lat Raise (
5kg): 9, 10, 3, 1
4 rounds, 90s rest between exercises
Swapped Chins and Dips out.
SHOULDER (am)
Pull Aparts x 25
Dislocates x 10
BB Cubans x 10
x 2
10:30 am
eggs, butter + toast
dinner:
hash browns, tuna
melted cheese
3000
10
am:
1 x Moka
1 x Moka
pm:
1 x Latte
pm:
5g Mag. Bis
Still feeling rough, but getting better.
Workout went better than expected.
Stronger this week, but need to take it
easy. Shoulders very sensitive.
2022/4/12
05:00
Bad sleep. Need to
move kittens out of
this room for bed
time. They wake me
up several times and
scratch the f**k out
of me. Love them so
much.
yes
1 hr
58.4
59.6
ANAPANA
20m
5/10
NAULI
Full
ASANA
Grounded Salutations
PRANAYAMA
Kapalabhati x 3
Ujjayi (good)
10m
DRY DYNAMIC
1 x 90m DIVE TEST.
2 min ventilation, 60s STA, 50ish
seconds walking. Off by 1:10.
3 x RV walk, 2 mins rest
20, 20, 20
Skipping SAS, replacing with mobility.
Shoulders not ready for the volume on
the schedule.
S. I. T
x 3
Ran all three,
defi nitely stronger
than last time.
MOBILITY
Wrists
Passive Hang 60s
Neck + Shoulders
Passive Hang 60s
Squat
Passive Hang 60s
Diagonal x 8
Hip Rotations
Diagonal x 8
Hamstrings
Diagonals x 8
SHOULDER (am)
Pull Aparts x 25
Dislocates x 10
BB Cubans x 10
x 2
PASSIVE STRETCH &
ROLLER
bit of rolling
<10m
am:
5 eggs, 20g butter,
toast
3200
11
am:
1 x Moka
1 x Moka
pm:
1 x Latte
pm:
>5g Mag. Bis
Physical condition improved.
Mental condition a bit behind.
Surprised by poor performance in dry
dynamic, need more.
Shoulders borderline.
2022/4/13
06:00
Finally, actually got
what felt like a
proper long,
uninterrupted sleep.
Lots of dreams.
Working in some
weird bar in
Amsterdam again,
kind of a dive bar.
79.5
50.9
62.9
ANAPANA
20m
6/10
Better, some
glimmers of true
concentration
PRIMARY SERIES
Just did a few salutations
DISCOVERY FREEDIVING / POOL
With Puri & Debbie
am:
muesli, dates, milk
12
am:
1 x Moka
1 x Moka/Decaf
2022/4/14
05:00
not bad sleep again.
79.5
41
57
ANAPANA
20m
6/10
Better, some
glimmers of true
concentration
NAULI
Full
ASANA
Grounded Salutations
PRANAYAMA
Kapalabhati x 3
Ujjayi
10m
DRY DYNAMIC
1 x 90m DIVE TEST.
2 min ventilation, 60s STA
Total time: 1:52
HR min: 55
HR max: 97
3 x RV walk, 2 mins rest
19, 22, 15
FULL BODY
Dead Lift (56kg): 10, 10
Ring Chin Ups: 5, 2
Roller: 7
Lateral Raise: 11
Shoulders started to get fatigued
extra quick so called it off to avoid
injury.
MOBILITY
Neck + Shoulders 2m
Passive Hang 65s
Wrists 2m
Passive Hang 65s
Arms, Shoulders 2m
Passive Hang 30ish
Squatting 2m
OLG x 8
Cossacks x 10
OLG x 8
Hips Rotation 2m
SHOULDER
Pull Aparts x 25
Dislocates x 10
BB Cubans (+1kg): 7, 5 , 5
x 3
Added behind neck
component to Cubans.
am:
muesli, dates, milk
pm:
chili + hash browns,
melted cheese
13
am:
1 x Moka
pm:
1 x Latte
5g Creatine
Pretty good day, just got a lot done.
2022/4/15
05:00
Good sleep. Lots of
dreams I don’t
remember.
79.9
64
59
ANAPANA
20m
6/10
Good. Good
labelling.
NAULI
skipped full nauli - felt
weird in bowel.
ASANA
Grounded Salutations
PRANAYAMA
Kapalabhati x 3
Ujjayi
10m
KETTLEBELL
Completed Eric Leija kettlebell
workout.
RUN
5k, 29m
Great to be running
properly again, it must
be 3 weeks?
bit of SHOULDER and JUMP
ROPE before the kettlebells.
am:
muesli, dates, milk
left-over chili +
hash browns
pm:
hash browns + tuna
melt
14
am:
1 x Moka
1 x Latte
1 x Moka
5g Creatine
Good
2022/4/16
05:00
Sleep OK, sleep has
been much better
without the kittens!
yes
2 hrs
64
62
ASANA / WATER
SEQUENCE
fi nished standing only
DRY STA
1: 1:20.
59, 68, 84
2: 1:30.
56, 63, 79
3: 1:15.
56, 64, 84
S. I. T
x 3
Felt very strong!
Especially fi rst run,
almost took off near
the top haha
am:
muesli, dates, milk
eggs, butter, toast
pm:
chili + rice + meted
cheese
whole tub HD
cheat day,
wasn’t as good
as expected.
am:
1 x Moka
1 x Moka
5g Creatine
Good. Sprints were great
2022/4/17
04:30
sleep not good, ice
cream
80.9
35
65
ANAPANA
25m
6.5/10
Getting better
NAULI
full
ASANA
Grounded Salutations
PRANAYAMA
Kapalabhati x 3
Ujjayi
stopped at 5 minutes,
strange discomfort in left
chest.
cheat
5g Creatine
Well, there ya go. After 14 days no
sugar, eating a whole tub of Haagen
Dazs will disrupt sleep and cause
feelings of dis-ease the next day.
2022/4/18
05:00
again crappy sleep
80.9
39
61
ANAPANA
20
m
3
/10
Poor concentration,
too much mind.
Sugar
ASANA
Recorded Freediving
Asana video
FULL BODY
Walking Lunge
(10kg) : 9, 10, 6
Ring
Chins
: 7, 5, 3
TRI
Dips (10kg)
16, 13, 13
Ab Roller:
11, 7, 0
Lat Raise (
5kg): 11, 10,
3 rounds, 90-120s rest between
exercises
SHOULDER
Pull Aparts x 25
Dislocates x 10
BB Cubans (+1kg): 8, 6 , 6
x 3
am:
eggs, butter, toast
left over melt
pm:
tuna, chili, hash
brown melt
cookies
cheat
am:
1 x Moka
?
5g Creatine
Sugar is poison.
Keep forgetting the stretching in
evening!
2022/4/19
06:00
Terrible sleep,
Roxana’s incessant
meowing drove me
mad.
yes
1 hr
82
TRAINING / SMALL BOAT
13.7m,
Warm Up
12.4m
, safety
49.8m
FIM, hang 60s
narced? ascent felt almost instant,
forgot to remove noseclip
am:
Cookies
garbage in the city,
chaeting, 7/11
yuck!
cheat
pre-dive:
1 x Moka
Had to rush to Kaohsiung to get a new
phone. Workouts pushed back one
day.
2022/4/20
06:00
Woke up in the
hostel. Slept pretty
well on the sleeping
pills.
no
81.5
39
64
S. A. S
Ring Hold:
Active Hang:
Incline Leg Raise:
Somehow lost numbers here??!!
3 x max reps
S. I. T
x 3
Wasn’t feeling too hot,
but still managed to
work hard.
Max HR 170
SHOULDER
Pull Aparts x 25
Dislocates x 10
BB Cubans (+1kg): 7, 5 ish
x 2
PASSIVE STRETCH &
ROLLER
Stretching 25m but no roller
Basically ate the
Costco Chicken
Wraps and cookies.
cheat
am:
3 x latte
5g Creatine
Being in the city and coming back from
the city always lowers the overall
condition. Was happy to be back.
My 1 cheat day on sugar has turned
into 5. That’s me!
See how the weight is creeping back
up…
2022/4/21
06:00
Really needed a
sleep in today.
Super tired.
no
81.9
48
66
ANAPANA
25
m
2
/10
NAULI
full
ASANA
Grounded Salutations
PRANAYAMA
Kapalabhati x 3
Ujjayi
DRY DYNAMIC
1 x 90m DIVE TEST.
2 min ventilation, 60s STA
Total time: 2:08
HR min: 61
HR max: 106
3 x RV walk, 2 mins rest
35s, 32s, 33s
128
am:
cookies
snack:
brie + guava
dinner:
enchiladas with
beef
cheat
Had to fi nish
the left-over
cookies!
am:
1 x Moka
1 x Moka
pm:
1 x Latte
I offi cially have a ‘cold’ defi nitely got
the sniffles.
2022/4/22
05:45
Dreaming again.
yes
1 hr
81.5
50
67
NAULI
full
ASANA
Grounded Salutations
PRANAYAMA
Kapalabhati x 3
Ujjayi
FULL BODY
Front Squat (36kg): 12, 10, 8
Chin Up: 8, 7, 2
Ab Roller: 10, 8, 6
DB Curl (10kg): 8, 7, 4
x 3 90secs REST between exercises
Really good workout
RUN
5k
31.08m
Interesting ead out
from HR monitor.
COuld it really be I get
my heart reate higher
on this ‘easy’ run than
on the hill sprints??
COuld it be because O
ran immediately after a
hard workout?
MOBILITY
Neck + Shoulders 2m
Passive Hang straight bar
Wrists 2m
Passive Hang
Arms, Shoulders 2m
Passive Hang
Squatting 2m
OLG x 8
Cossacks x 10
OLG x 8
Hips Rotation 2m
SHOULDER
Pull Aparts x 25
Dislocates x 10
BB Cubans (+1kg): 8, 7, 3
x 3
PASSIVE STRETCH &
ROLLER
Stretching 45m
am:
guava, brie,
cashews
tortillas + left over
chili
dinner:
tortillas, tuna mayo,
melted cheese
1 of 90
am:
2 x Moka
pm:
1 x Latte
1 x Moka
Very low mood today, much better after
workout and run, almost euphoric
actually. Sugar, carbs, insulin etc etc
2022/4/23
05:30
Dreams, working in
a bar again.
Good sleep.
yes
1 hr
81.2
38
61
ANAPANA
25m
3/10
NAULI
full
ASANA
Grounded Salutations
PRANAYAMA
Kapalabhati x 3
Ujjayi
DRY STA
1: 1:30.
54, 69, 92
2: 1:53.
46, 62, 82
3: 2:02.
58, 67, 82
ADVANCED STRETCHING + EQ
Complete
S. I. T
x 3
Couldn’t quite run last
rep.
Just lost all energy
half way up the hill,
tank is EMPTY, but
felt good.
PASSIVE STRETCH &
ROLLER
Stretching 15m
am:
guava, brie, pecans
left over tortillas
pm:
chicken curry
enchiladsas, melted
cheese
2 of 90
am:
2 x Moka
pm;
1 x Moka
5g Creatine
Much beter mood. It’s a sugar thing.
2022/4/24
04:30
Lots of cray dreams
again
yes
1 hr
81.2
56
64
ANAPANA
25m
5/10
am:
muesli
pm:
didn’t want to eat
3 of 90
am:
2 x Moka
1 x Latte
pm:
1 x Moka
Better again. But skipping any physical
stuff and staying in the airco all day,
need a proper rest.
2022/4/25
05:00
OK
no
81.2
51
63
ANAPANA
25m
3/10
NAULI
full
ASANA
30m Freediving Asana
PRANAYAMA
Kapalabhati x 3
Ujjayi
FULL BODY
Front Squat (36kg):
15
, 10,
10
Chin Up: 8,
4
,
3
Ab Roller:
12
,
10
,
7
KB OAR (16kg): 10, 8, 7
DB Curl (10kg): 8,
8
,
6
x 3 90secs REST between exercises
SHOULDER
Pull Aparts x 25
Dislocates x 10
x 3
am:
left over tortilla
pm:
chicken tortilla,
melted cheese
4 of 90
am:
1 x Moka
1 x Latte
Sat down after workout, whole right
side of face is spasming !
Man boobs are back, need to start
controlling calories again. Too much
cheese and nuts!
But overall better mood and energy
after a few more days without sugar
binges.
2022/4/26
05:20
Reasonable until
woken by Roxana.
no
82.5
60
66
ANAPANA
25m
2/10
nothing, nice
breeze though
NAULI
full
ASANA
Grounded Salutations
DRY DYNAMIC
1 x 90m DIVE TEST (goal: 180)
2 min ventilation, 60s STA
Total time: 2:09
HR min: 56
HR max: 94
3 x RV walk, 2 mins rest
38s, 59s, abort, need to poo
something must be off about the timing
for the fi rst one, I walked waaaay further
than last time. Nevermind.
129
S. A. S
Ring Hold:
20s, 20s, 20s
Active Hang:
7, 5, 1
Incline Leg Raise:
9, 6, 4
3 x max reps
90s rest
S. I. T
x 3
SHOULDER
Pull Aparts x 25
Dislocates x 10
BB Cubans (+1kg): 8, 8,
x 3
cheat
am:
1 x Moka
1 x Moka
5g creatine
The workload is becoming easier to
handle, but I need the deload week
coming up. Joints and muscles holding
together so far.
2022/4/27
Unsure but lots of
dreams and bad
recall, felt slightly
hungover
feeling….sugar
no
47
67
ASANA
Primary Series
salutations only
RUN
7.5k, SHOELACE
Very hot and humid.
Max HR 185 really?!
lunch with Open:
chicken tortillas
whole tub of HD
dinner:
beef tortillas
cheat
am:
2 x Moka
1 x Iced Black
Should have rested but couldn’t resist
a run.
2022/4/28
06:00
Didn’t fall asleep
until very late.
no
81.4
43
68
ANAPANA
25m
2/10
Sitting and thinking
for 25 minutes.
NAULI
full
ASANA
Partial
PRANAYAMA
token
DRY DYNAMIC
1 x 90m DIVE TEST (goal: 180)
2 min ventilation, 60s STA
Total time: 2:10
HR min: 54
HR max: 100
Walking too fast?
Tried one RV, felt like death.
skipped for podcast, moved to
Friday?
am:
left over tortillas
pm:
chicken curry, hash
browns.
kinder and malteser
binge
cheat
excuse: exactly
6 weeks to
Dahab
am:
1 x Moka
Mood pretty low today, bit agitated,
little bit overtrained feeling.
2022/4/29
05:00
not sure
no
82.2
43
66
ANAPANA
25m
3/10
NAULI
full
ADVANCED
STRETCHING
not much
COACHING / W1 / POOL
With Arsi
don’t know - deep
in a course now
1
am:
1 x Moka
1 x Moka/Decaf
Tired on waking.
MAY 2022
JUNE 2022
JULY 2022
AUGUST 2022
DEPTH
SEPTEMBER 2022
